The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up (core rotation with band) (No Measure)

400m Run

Then:

2 Rounds NFT of:

20m elbow to ankle

8 Push-Ups

8 Ring Rows

10+10 Rotation with Band

Mobility:

30 sec pigeon stretch

10 pause back squat with pvc (3 sec pause)

Core: 2x

20 hollow body

30 sec plank

Strength

Front Squat (3@85% x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

15 Min AMRAP

10 hanging knee raises

10 pushups

200m Run

Metcon (AMRAP – Rounds and Reps)

SPORT

15 min AMRAP

10 Toes to Bar

10 pushups on rings

200m Run